CFK Weekly, August 7, 2022

Programming Sneak Peek!


Push Press today! Then we are doing a fun AMRAP with rounds of rest where we get to cycle a barbell with some fatigue built up. How consistent can you be while trying to maintain a high output?


Let’s start today with some controlled movements and develop some strength that transfers to more advanced movements. 5 Rounds of the following Metcon will test your Threshold ability on one if not more movements, you have to keep moving on this one.


Power Snatch Complex? Yes, please. Let’s dial in that technique and then use it. During this Benchmark sandwich you get to build a strategy and see if it pans out!


We have a solid pacer here today! Steady wins this race, find a pace and let’s get after it. Keeping your split times is great to see if you can maintain effort and dial not crossing over that Anaerobic line. Then lets get some quality work in on the rings!


CFK TOTAL Tonight at West! We’d love to see you out if you can make it, let’s test those strength gains (Sign Up) or cheer your friends on! Speaking of friends grab a buddy or make a new one for this WOD! We have some work before the WOD as well but today is all about KB and Core control!


The Chief! Can you hit it hard and consistent today? Let’s see who can add up rounds and reps in this sprinty WOD.

Please welcome the next newest addition to the CFK coaching team, Coach Dustin!  Dustin is not only one of our coaches but is also part of the new ownership group at CFK.

Dustin has many years of CrossFit coaching experience including being the head coach, director of programming and co-owner of CrossFit Pistol Creek in Maryville.  He has received his CrossFit Level 1 and 2, also completing the CrossFit Gymnastics course.
Dustin, his wife Ashley and daughter Harper are a CrossFit family through and through. They are passionate about the CrossFit community and all it encompasses. Dustin truly wants to help people make progress and become the best versions of themselves.  While not only possessing technical coaching ability, he will often be the biggest cheerleader of your successes.
Welcome to the team Dustin!  We are really excited to have you!!

Save the Date: CFK TOTAL & BBQ

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs.
-First heat starts at 6:45pm, athletes get 20 minutes for 3 attempts at 1 rep max back squat, then strict press, then deadlift.
-Heats run roughly every 25 minutes.
8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area.
-More Specifics for North coming next week!
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link

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